Saturday 03292014


All Levels

A.  Deadlifts – 4 x 2 w/3 Min Rest

(Moderate Load)

B.  5 Rounds AFAP

400M Row/Run  (3 Laps around the back)  

12 x Power Cleans @ 135lb/95lb

12 x Pull-ups

-Post results under comments

3 Responses
  1. Susan Kian

    Good Luck to all doing 14.5 today! Keep Calm and Carry on!

    Dahlc workout
    Elliptical 30 minutes
    Strict dumbell press 3×15 with 20lb db
    Tricep extensions 12lb 2×15
    Dumbell row 15lb 2×15
    Strict pull-ups on pull-up machine to make myself about 20lbs less 3×5 of wide grip, 3×5 pull up, 3×5 chin-up
    Dips 3×4 strict with my full weight.
    Rope climb stimulator machine 3 minutes
    Weighted row machine
    Air squats 3×15
    Weighted step ups 50 in a row.

    As boring as these machines are they are good for being pregnant…trying to not lose any muscle!

  2. Jim

    A. 155,165,175,185
    B. Don’t remember but 22+ min. Nothing like the first WOD involving running to show how much the winter has hurt that skill. I hope the coaches plan to measure out some accurate, out and back, distances (200, 400, 800, 1200, & 1600m)

  3. Megan

    65# WOD 21:40
    Yeah it is was great to get back outside to run, the cold made my hands a little noncompliant when trying to grip the bar:) little bit of slip!
    Great programming.